Getting your kids to enjoy a wholesome low GL lunch or dinner isn’t always easy. Yet, ensuring these meals are packed with the dynamic duo of fibre and protein is crucial for steady energy and focus throughout the school day and beyond.
Why It Matters:
When fibre and protein join forces in a meal, they work together to slow down the release of carbohydrates into the bloodstream and help maintain balanced blood glucose levels, keeping your child energised and focused. Here’s how:
• Fibre: It acts like a barrier—getting in the way of carbohydrates, impeding their interaction with digestive enzymes, and delaying their absorption into the bloodstream.
• Protein: It slows down the rate at which the stomach empties its contents into the intestines, ensuring that energy is released gradually.
What You Need to Know:
Here’s an easy way to build low-GL meals in three steps
✔ Fill Half their Plate with Veggies: Load up on non-starchy vegetables! Think greens like salad, broccoli, and peas, along with colourful veggies like carrots, tomatoes, peppers, and mushrooms. These are naturally low-GL and packed with nutrients.
✔ Add a Quarter Plate of Protein: Choose protein that fits in the palm of their hand. This could be meat, fish, or chicken. For a plant-based option, try tofu, beans, or lentils.
✔ Finish with a Quarter Plate of Low-GL Carbs: Choose low-GL carb options like brown basmati rice, wholegrain pasta, or bulgur.
Explore the Smart Food For Smart Kids Recipe Book by Patrick Holford & Fiona McDonald Joyce for more easy, delicious, and GL-rated recipes Only the most delicious recipes, as voted by kids made it into the recipe book!
How to Implement Change
Today’s Challenge: Pack a low-GL lunch for your child today—try a wholegrain wrap with chicken, salad, and a handful of nuts or seeds.
💬 Encouragement for Parents:
You’re setting up your child for success! By making fibre and protein a staple in their meals, you’re setting the stage for better focus, improved mood, and overall healthier eating habits. These small tweaks will help them feel better and stay focused throughout the day.
📌 Next email: The Hidden Sugars You Need to Watch Out For!
Wishing you and your child the best of health and happiness,
The COGNITION for Smart Kids & Teens Team